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Alright so I'm in between of Beginner and Intermediate, Im 16 years old and im training to gain mass and size. My basketball coach who also owns a physical therapy place, and he gave me this exercise. All summer for about 6-8 weeks he had me do a bodyweight workout for a core, and for cardio/vertical leap improvement, now I have about 2-3 months till Basketball and I have moved to this, tell me what you think
Monday - Chest, Triceps, Legs
Bench Press Bar
Incline Press Dumbbell
Dumbbell flys flat
Weighted Dip or Close grip bench
Tricep Kickback
Tricep Extensions
Squats
Leg Press
Calf Rasies: Stand
Calf Raises: Seat
Sit ups
Tuesday: Back, Shoulders, Biceps
Wide Grip Seated Row
Bent Over Rows
Lat Pulldowns
Reverse Pulldowns
Shoulder Raise Side/Bent over
Shrugs
Ultimate Bicep Curls
Empty Can/ Hitch Hiker with 5lb wieghts
Wirst Curls, 3 pos.
Sit Ups
Thursday: Chest, Tris, Legs
incline Press Bar
Bench Press Dumbbell
Dumbbell FLys incline
Weighted Dip or Close grip bench
Lying down Tricep extensions
Tricep Extensions
Walking Lunges
Side Step up
Leg Presses
Leg Curls
Calf Raises: Stand
CalfRaises: seated
sit ups
Friday: Back, Shoulders, Biceps
Seated Rows:
Bent over dumbbell rows
Lat Pulldowns
Military press
Upright rows
Shoulder Raise Side/bent over
Ultimate Bicep Curls, any kind of curls anything you guys suggest?
Epmty Can/ Hitchhiker
Wrist Curls
Sit ups
so do you guys have anything i can do to vary this...anythin i could do but hits the same muscles? what do you think of this program?
oh by the way my stats... 6'4 185...wanna be able to hit 200..yes im skinny
Monday - Chest, Triceps, Legs
Bench Press Bar
Incline Press Dumbbell
Dumbbell flys flat
Weighted Dip or Close grip bench
Tricep Kickback
Tricep Extensions
Squats
Leg Press
Calf Rasies: Stand
Calf Raises: Seat
Sit ups
Tuesday: Back, Shoulders, Biceps
Wide Grip Seated Row
Bent Over Rows
Lat Pulldowns
Reverse Pulldowns
Shoulder Raise Side/Bent over
Shrugs
Ultimate Bicep Curls
Empty Can/ Hitch Hiker with 5lb wieghts
Wirst Curls, 3 pos.
Sit Ups
Thursday: Chest, Tris, Legs
incline Press Bar
Bench Press Dumbbell
Dumbbell FLys incline
Weighted Dip or Close grip bench
Lying down Tricep extensions
Tricep Extensions
Walking Lunges
Side Step up
Leg Presses
Leg Curls
Calf Raises: Stand
CalfRaises: seated
sit ups
Friday: Back, Shoulders, Biceps
Seated Rows:
Bent over dumbbell rows
Lat Pulldowns
Military press
Upright rows
Shoulder Raise Side/bent over
Ultimate Bicep Curls, any kind of curls anything you guys suggest?
Epmty Can/ Hitchhiker
Wrist Curls
Sit ups
so do you guys have anything i can do to vary this...anythin i could do but hits the same muscles? what do you think of this program?
oh by the way my stats... 6'4 185...wanna be able to hit 200..yes im skinny